Wednesday, April 8, 2009

SPRINTERS - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
3 x 100 @ :15 rest - 50 offside breathing, 50 choice backstroke drill
6 x 50 @ 1:00 25 breast pull w/free kick, 25 double arm backstroke drill
3 x 200 @ 3:00 50 swim free br 4/2, 25 spin backstroke drill, 25 swim backstroke - same tempo as spin drill
1:00 rest
3 sets of:
6 x 75 drill choice/kick fly on side, breast on back or free head out/drill choice by 25's @ 1:20
1 x 350 swim backstroke - 200 smooth with good turns, then descend the last 3 x 50's to what you can @ :20 rest
7 x 50 swim backstroke @ :50 (@ :45 in 2nd set, @ ??? in 3rd set - either make the interval or build to FAST)
No rest between sets
200 easy loosen after 3rd set = 5850 scy. Do an excellent job with your HW tonight & eat well. Have a great day!